FRIDAY 140418

As Many Rounds As Possible in 7:00 of,

100 Double Unders or 200 Weighted Jumps
Shoulder to Overhead, 30 Repetitions
100 Double Unders or 200 Weighted Jumps

Bonus Round! If the Athlete is, at a minimum, able to complete all 230 repetitions (or 430 using the Weighted Rope) within the 7:00 time limit, the Athlete will continue with the following;

As Many Repetitions As Possible in 3:00 of,

Shoulder to Overhead

Note: Prescribed weight is 115lb. for men and 75lb. for women. Athletes at the advanced level should strive for Double Under’s and the Push-Jerk technique on the Shoulder to Overhead. Every repetition will “count” as a point in this workout. We anticipate many of our Athletes continuing onto the final round: Can anyone achieve more than 250 repetitions?

CrossFit Theseus, Redlands Police Department, Inaugural Workout

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“Whether you be man or woman you will never do anything in this world without courage. It is the greatest quality of the mind next to honor.” – James Allen

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I have had the opportunity in my career to be a part of our Gang Unit, SWAT team, Narcotics unit, and Patrol teams. During my time on each unit I have witnessed first hand the benefit of implementing CrossFit into my life and those around me at the Redlands Police Department. High Intensity and Constanly Varied, Unknown and Unknowable? Imagine jumping out of a car without any notice while carrying 30 pounds of extra gear, chasing a suspect over a 4 foot fence and then a 6 foot fence, and taking him into custody after wrestling with him for 30 seconds to a minute. And in the end you’re not even breathing hard! I can tell you there is no better way to prepare for that scenario than CrossFit, and I have found no other program that has a more direct application to what we could possibly face on a daily basis. I can personally tell you that CrossFit has changed the lives of several members of the Redlands Police Department and will continue to be the primary strength and conditioning program for years to come.” – Esteban Valenzuela, Redlands Police Officers Association

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